I'd like to increase my grip strength while increasing my lifts so I can get back to pulling without straps once I get my hands on a better barbell.
Different Kind of Grip Strength
Below is information on the...
The 3 Types of Grip and the 8 Ways to Train Them
Types of Grip Training and When to Use Them
Grip training goes well beyond squeezing grippers or stress balls. After all, there’s more than one kind of grip strength:
- The Crush Grip is the grip between your fingers and your palm—the one you use for shaking hands and crumpling beer cans.
- The Pinch Grip is the grip between your fingers and your thumb. This can be further subcategorized into individual fingers + thumb grip.
- The Support Grip is the ability to maintain a hold on something for a while—think pull ups or long and productive shopping trips.
The type of grip training you do depends completely on its applicability to what you want to accomplish.
Neck Training
The majority of lifter don't need direct neck training.
Powerlifters and Olympic Lifter have large, thick, strong necks and very few, if any perform any type of neck training,.
That because the neck is involved in the majority of exercise.,
In a well executed Bench Press, the neck is driven into the bench when lower and pressing the weight. The neck performing an Isometric.
In Pulling Movement (Olympic Pulls, Kettlebell Swings, etc the neck and traps are heavily engaged.
That in part due to the...
The Tonic Neck Reflex
Research shows the more force (Maximum Strength and Power) are produced when a Tonic Neck Reflex is employed in a movement; which engages and trains the neck, as well.
Pressing Movements: The Tonic Neck Reflex is engaged in Pressing Movement by driving the neck back, as in driving the neck into the Bench Press when lifting. When performing an Overhead Press, driving the head back as you drive the weight up engaged the Tonic Neck Reflex.
Pulling Movements; The Tonic Neck Reflex is engaged in most Pulling Movement by tucking the neck down into the chest.
Exercises like Rows, Lat Pulldowns, Curls, etc
Neck Packing
Neck Packing also ensure that you maintain a neutral spin, rather than hyper-extending it.
Dr Bret Contreras' video demonstrates "Neck Packing" for the Deadlift.
The same "Necking Protocol" applies to Back Raises and Kettlebell Swings; that because the movement patter for the Deadlift, Back Raises, and Kettlebells is virtually the same.